20 Minute Slow and Steady Strength Workout
Print Workout Here
Today we are going to be focusing on strength, which means NO CARDIO, weeeooo. But be prepared we are focusing on balance today
What you will need:
- Set of dumbbells, ideally have one heavy weight near by
Warm-Up:
- 3 minutes of dynamic stretching
Workout:
2 circuits, each set has 2 moves 45 seconds on, 15 off, repeating each set 4 x through.
Each circuit takes a total of 8 minutes to complete
Circuit 1
- Clean and Press– Place the weight between your feet, starting in a standing position, sink down into a squat, grab the weight, return to standing position and press the weight above your head performing a shoulder press. Repeat. Keep the weight in your heels, your belly button tight, and shoulders back. You can either alternate arms with each rep, or use one arm with each set.
- Single Leg Dead lift – This is where balance comes in, You can grab a chair to help if you are struggling. To start grab the weight with your right hand, your left leg will stay planted with your right leg coming up off the ground as you hinge at the hips adn perform your deadlift. Remember, bum back, make sure you feel the pull in the back of the legs, keep your belly pulled in tight to help with balance, your stabilizing leg should have a soft knee. Slow and steady with this move babes. If single leg is a little too intense for you, feel free to perform a classic 2 legged deadlift
Circuit 2
- Single Leg Curtsy Lunge with Bicep Curl – To really burn out your legs and booty we are going to curtsy lunge only to one side for each set. Step far back and across your opposite leg and drop the knee towards the floor into a curtsy lunge, drive the heal of your front foot to return to standing position, and perform a bicep curl
- Single Leg Plank Walk Out with Push up –Oh my this is a doozy, don’t stress you can absolutely keep both feet planted as you start in a standing position and walk yourself out into a plank. Either on your knees or toes perform one push up and walk yourself back up to starting position. For some extra burn, try performing the walk out on only one leg, alternating after each set. OUCH
Cool Down/Stretching
Make today Badass,
Kaylie
Yay!! Done! Xo
wohoooo bright and early for you babe
I’m definitely a morning worker outer. I have so much energy and I love how it makes me feel for the rest of the day. Thanks Kaylie!
My pleasure babe, glad you enjoyed!
Hope you had a good vacation
I did!! thank you :)
Im definately a morning person!
Youve been my saving grace lately! Having moved away from my gym and not finding one I enjoy,this has been getting me through and I enjoy ur company so much!!☺️?
ohhhh that makes me so happy to hear. I a glad you are enjoying the work outs babe
I work out in the morning! No motivation to do it at night!
Great workout!
Glad you enjoyed babe :)
Feels great
Thanks Kaylie!!
My pleasure :)
Great balance workout! My balanced improved as the workout went on. Thanks Kaylie!
YAAY, thats amazing!! good job lady
Done, thanks !
my pleasure :)
I love doing my workouts in the morning after I drop my older 2 girls off at school, I put the baby on the floor to play, crush my workout. Then baby has a nap and I can enjoy my coffee in peace lol!
Also a huge fan of strength workouts! did the first set with a 25lb kettlebell!
HELL YA Jessica, 25 pound!! thats incredible, you must be feeling so strong
My mind was going a million this morning and my anxiety was out of control. This slow and controlled workout forced me to be mindful and slow down and I’m feeling a million times better. Thank you so much!
Oh Pat I am so happy to hear that!! I know that feeling all to well
Love these strength type workouts! Thank you
My pleasure :)
Great strength training workout! Still got a sweat on though ;)
I’m definitely one who likes to workout in the morning. I find it helps me set the intention for my day. That said – I loved this workout! It’s definitely one I’ll come back to in the future. :)
Hope you have an awesome Wednesday!
YAY I love when I get your stamp of approval :)
Thanks for this, Kaylie! I’ve been dealing with a barfy toddler the last few days and my schedule’s gotten all messed up. This was a nice one to come back to. Love the balance challenge! To answer your question: I most often work out in the afternoon around 2. I work from home and I find my mind works best earlier in the day. When my energy starts to flag, I try to workout. It helps me get through the rest of the afternoon.
Oh no! Hope your little one is feeling better ASAP
Snowday workout complete! Now to shovel?
Shovelling was my workout yesterday lol, my arms were DEAD after
A shovel warm up and workout done ?
I prefer to workout right after work (3ish) and if not possible I’m an evening workout girl!
doubling up one the shovelling and work out, you are a champ!
I workout at night after work and I loved the one leg pushup plank. Very challenging but I love a challenge!!
YAY so glad you liked this workout
Did this on my lunch hour but typically I sneak my workouts in at home in the evening after I get the kids down. I do enjoy the lunch sessions more for afternoon boost!
Love love one leg deadlifts! They are my fav!!!! Did this little beauty while Charlotte napped lol
Loved this workout so much! All those moves are amazing! I really enjoy the mix of balance and strength, keep that combo coming please!!
This was good to round out my day of few too many treats. Like your timbits I wanted a last hurrah going into Month 43. The sugar is too addictive! Tomorrow we ditch the treats for the month! I struggle with the balance – just give me all the cookies not one or three ;)
Evening workouts. I’m a morning person but I give my morning to my job and not getting up an earlier!
First workout back after my back injury and it was perfect. Thankful for all my figure skating back in the day – balancing is my super power ? now off to see if I can hit another 15000 steps on the picket line!
I’m so happy to see you’re back! This is a fantastic one to start with and I hope it treated you well.
I swapped out after 2 rounds of walkouts, did chest press with 1 legged bridge to be kind to my shoulders. thks Kaylie ?
Happy Valentines Day ?
Happy Friday?
Friday night before groceries and take out! We mean business! Cameron and I are done without 7 on day 7! Yay!!
Friday night before groceries and take out! We mean business! Cameron and I are done workout 7 on day 7! Yay!!
Love it! How is Cameron liking working out with mama?
Loved this workout! I’d be down for doing any of those moves in up coming workouts :)
Valentine’s Day couples workout session! It was a good one ??
Aw I love that, so sweet
Great one! I’m a first thing in the morning workout
Done! Liked that one!
I’m typically a workout after work person – except on weekends!
YAY I am glad you were digging it
Impressive!!
So my hair and makeup is done for work and i was good with no sweating until those damn walk outs!!! Lol
Oooops!! I didn’t promise no sweat.
Wish I had it in me to do the mornings… night time is my jam!
Good for you for having the will power to do it in the evenings, you are a rockstar!
Whatever works for you!
Always workout at night afterwork…..except on a holiday or weekend! Better late than never! Done!
BOOM, very impressive that you worked out on a holiday!
I couldn’t agree more!! Amazing work!
Like sweating and out of breath without the cardio! Thanks
Loved this workout, 4 of my favourite moves :)
Definitely sweated more than I anticipated lol.
Found the clean and press the most challenging, only because I upped my weight for the challenge.
Love that you upped your weights Julie!! So badass!!
I returned to this one again; I felt like I needed a slow and controlled workout; I’ve lost strength and endurance and gained weight over the summer. I needed an activity that I could keep up today; I get discouraged when I can’t, lol
Sometimes we need to crush workouts….not be crushed. You’re only human! Good work, lady :)